When stress arises in your life, anxiety is a natural response. However, anxiety crosses the line when it starts to become an overwhelming or constant force in your life, disrupting your daily life and welfare in the process. Modern medicine can offer a range of treatments. In fact, research has shown that at least 10% of prescriptions filled in the United States were for anxiety and depression medications. With that being said, many people are seeking a natural, holistic option to calm their mind. These natural solutions can address symptoms, but can also get to the root cause of your anxiety.
In this blog, we will explore natural anxiety solutions that have worked for many people. Whether you are dealing with occasional nervousness or persistent worry, the relief techniques you will learn can be weaved into your lifestyle to create long-lasting change. Let us dive into the strategies that can help you feel more in control and grounded!
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is anxiety?
Believe it or not, but anxiety is a helpful emotional response to stress, danger, or uncertainty. It is your body’s way to handle a challenging situation through activating your “fight or flight” response.
What are some signs and symptoms of anxiety?
Increased heart rate (palpitations)
Fatigue
Gastrointestinal issues
Shortness of breath
Excessive worry
Restlessness
Overthinking
Difficulty concentrating
Irritability
Avoidance
Compulsive behaviors
Fidgeting
When anxiety becomes persistent, excessive, or disconnected from reality, it can significantly interfere with your ability to live your day-to-day life. Chronic anxiety can also manifest through physical symptoms, such as restlessness and headaches. Check out our blog “3 Ways to Manage Your Physical Anxiety Symptoms.” Emotional distress is a more obvious sign of anxiety, such as feelings of dread and a high level of worry that is disproportionate to the situation at-hand.
When your feelings of anxiety become overwhelming and difficult to control, that is when you get into anxiety disorder territory. Understanding anxiety is the first step to resolving it. Exploring natural methods to tame your anxiety is one means of providing relief and improving your quality of life.
To learn more about anxiety, read our blog “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips.”
What is the root cause of anxiety?
The root cause of anxiety ranges widely amongst people. It is often thought that anxiety emerges from a combination of genetic, environmental, psychological, and biological factors.
Anxiety often runs in families which suggests that a genetic component may be at play. If close relatives of yours have experienced an anxiety disorder, you may have an increased likelihood of developing a similar mental health condition. It is important to note that genetics alone do not determine anxiety.
Living in a high-pressure environment or experiencing chronic stress (e.g., from relationship concerns, poor work-life balance, etc.) can contribute to ongoing anxiety. A lack of social support may worsen your feelings of anxiety.
Additionally, certain personality traits, such as being highly self-critical; perfectionistic; or sensitive to criticism, can make you more prone to anxiety. A lack of effective coping skills for managing stress can make anxiety more likely.
Some examples of healthy coping skills for anxiety include:
Physical activity (Check out our blog “5 Ways Exercise Benefits Your Mental Health”)
Mindfulness (Read our blog “5 Ways to Start Practicing Mindfulness”)
Meditation (Read our blog “How Meditation Can Lead To Stress Reduction”)
Journaling
Deep breathing exercises (View our blog “5 Breathwork Techniques To Decrease Anxiety”)
Grounding techniques
Healthy lifestyle choices (e.g., eating a well-balanced diet, maintaining a healthy sleep schedule, etc.)
Social connection
Limit stimulants and triggers (e.g., reduce caffeine, nicotine, and alcohol)
Engage in creative activities
Practice self-compassion
Stressful or traumatic life events, such as the loss of a loved one; abuse; or financial difficulties, can trigger anxiety. People who have experienced chronic stress or Post-Traumatic Stress Disorder (PTSD) can be especially vulnerable to developing anxiety.
From an evolutionary perspective, anxiety is a survival mechanism to alert you about potential dangers or threats to your life. In the modern world, we do not have extreme instances of life-or-death often and our threats are typically less immediate. That is to say, this survival mechanism can become overactive which leads to chronic worry and fear.
How to Heal Chronic Anxiety:
Which food helps to reduce anxiety?
Certain foods have been shown to reduce anxiety by supporting your brain health and regulating neurotransmitters, chemical messengers that transmit signals between your muscles, glands, and nerve cells.
For instance, fatty fish like salmon and sardines are rich in omega-3 fatty acids which are important for brain health. Omega-3 fatty acids impact serotonin levels which is a chemical responsible for mood, sleep, digestion, and additional functions in the body. Research has shown that omega-3 fatty acids may help with a range of mental health conditions, including depression and anxiety. Similarly, walnuts and chia seeds are high in magnesium which plays a role in calming the nervous system and managing stress.
Foods that enhance gut health are also thought to play a major role in anxiety management. Foods that are good for your gut health include fermented foods like kimchi and sauerkraut as they contain probiotics to support a healthy gut-brain connection. A well-functioning gut can influence your neurotransmitters that regulate your mood
Whole grains, such as oats; quinoa; and brown rice; are great sources of complex carbohydrates which can increase serotonin production. Leafy greens like spinach and kale are high in magnesium and folate which both help to reduce anxiety symptoms.
For more information on the topic, check out our blog “Cultivating Good Mental Health for Intuitive Eating.”
What is the 333 rule for anxiety?
The 333 rule for anxiety is a simple grounding technique that can help you manage feelings of overwhelming anxiety by helping you shift your attention to the present moment. It works by engaging your senses and redirecting your mind away from your anxious thoughts.
First, you must look for three things you can see. Start by pausing and identifying three visible objects around you. What do you see? It can be anything in your immediate environment. Once you identify these objects, describe them in great detail to immerse yourself in the present moment even more.
Next, listen for three sounds you can hear. Can you hear people speaking? What about birds chirping? Can you hear the swoosh of the fan? Pay attention to these sounds so you can center your mind on what is happening now.
Lastly, move three parts of your body. Wiggle your fingers and toes. Roll your shoulders back and forth. This physical action helps you reconnect to your body and creates a sense of control and calm. For more information, check out our blog “5 Ways to Nurture Your Mind-Body Connection.”
The 333 technique for anxiety is especially effective since it can be done anywhere and at any time. It is also relatively quick and easy! It shifts your attention away from your anxiety to more immediate sensations which helps break the cycle of anxious thoughts to promote mindfulness.
What are the 5 R’s of coping with anxiety?
The 5 Rs of coping with anxiety and stress include five key steps. These steps were created to enhance your emotional resilience to craft healthier coping strategies.
Recognize
The first step is to recognize when you are feeling anxious or stressed. This looks like becoming aware of the signs and symptoms of anxiety, from shallow breathing to feeling overwhelmed. Feel your feelings so you can take control of your reactions instead of letting your anxiety control you to the point of spinning out of control.
2. Reframe
Try to reframe your thoughts to challenge your negative or irrational thoughts that add to your anxiety. For example, instead of thinking something like “I cannot handle this”, you can reframe it to a more balanced perspective, such as “This situation is challenging, but I have dealt with tough situations before. I can manage this one too.” This type of shift can help you break from the cycle of anxiety so you can foster a more positive mindset.
3. Relax
When you are feeling anxious, try to relax your body and mind. You can engage in relaxation techniques, such as deep breathing, progressive muscle relaxation, meditation or mindfulness, to calm down your nervous system and refocus your attention. These practices can help restore a sense of control within you.
4. Respond
Anxiety has a way of making people want to avoid certain situations or react impulsively. Instead, respond thoughtfully. Make sure that the action you take aligns with your values and goals, from directly addressing the stressor to taking a break. Responding in a thoughtful manner reduces the emotional impact of the situation.
5. Reflect
After handling the situation, reflect on how you coped. What worked well? What can be improved on next time? This self-reflection helps you build emotional resilience and develop healthier coping skills for future challenges.
How can I enhance my resilience?
Develop a growth mindset
Develop patience and persistence
Learn to adapt and accept change
Set realistic goals and stay focused
Building strong social connections
Practice self-care (Check out our blog “The 8 Forms of Self-Care and How You Can Practice Them”)
Foster emotional awareness
Cultivate problem-solving skills
Practice optimism and gratitude
The five Rs of coping can be applied to your life to help you develop more effective coping strategies for managing stress and anxiety. You will also build resilience and foster a sense of emotional well-being in the process.
Anxiety Counseling in Hoboken, New Jersey:
What is the best therapy for anxiety?
The best type of anxiety treatment truly depends on your needs, preferences, and the severity of your symptoms.
Cognitive-Behavioral Therapy, also known as CBT, is an effective and highly-recommended form of anxiety therapy. With CBT for anxiety, you will identify and challenge your negative thought patterns that add to your anxiety. It helps you develop healthier thinking habits and coping skills. CBT will also teach you relaxation techniques so you can gradually face feared situations to reduce avoidance behaviors. CBT has strong evidence for anxiety disorders.
Exposure and Response Prevention (ERP) Therapy is a component of CBT for anxiety. It can specifically help with social anxiety, phobias, and PTSD. In exposure therapy for anxiety, you can gradually confront your feared situations in a controlled and systematic way. Over time, your anxiety and fear response will lower to the anxiety-provoking stimuli. Exposure therapy works by first introducing you to a less intimidating situation and progresses to more challenging ones over time. This will actually help you realize that your feared outcomes are less likely or less intense than you anticipated.
To learn more, read our blog “How You Can Treat Your Anxiety Using CBT.”
Mindfulness-Based Cognitive Therapy, also known as MBCT, combines CBT with mindfulness meditation. It teaches you to become more aware of your thoughts, feelings, and bodily sensations with zero judgment attached. MBCT helps you focus on the present moment instead of trying to control or eliminate your anxiety. You can detach from distressing thoughts and view them in a more objective manner. MBCT can help you reduce overthinking, or thought rumination, so you can respond to your anxiety from a place of peace and acceptance instead of fear and resistance. For support with thought rumination, check out our blog “How to Break the Cycle of Obsessive Thoughts.”
Incorporating natural anxiety solutions into your daily routine can help you manage and reduce your anxiety. From adjusting your diet to using relaxation techniques and attending mental health counseling, there are many natural resources available to you. Finding the right approach to your anxiety is a personal journey and, here at Anchor Therapy, our anxiety counselors are here to help you find the right fit. In other words, what works for one person may not work for you, and vice versa. With the right amount of patience, persistence, and the right mental health tools, you can build a foundation for your mental and emotional wellness. While you are on your mental health journey, do not forget to be kind to yourself along the way. Your journey toward reducing your anxiety naturally occurs one step at a time.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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